How Many Carbs Are in English Muffins?

by Eric Gordon on March 11, 2020

What You’ll Learn

  1. Carbs and Keto
  2. Carbs in English Muffins
  3. Nutritional Content in English Muffins
  4. How to Include English Muffins on Keto
  5. Alternatives to English Muffins
  6. Are English Muffins Healthier Than Bread?
  7. Final Thoughts 
There are a variety of English muffins available, and many people enjoy having them for breakfast. You will usually find them in the bread section of the grocery store. That leads people to wonder whether or not they can eat English Muffins on keto. Read on to learn all about English muffins and how many carbs are in each type.

Carbs and Keto

The keto diet is designed to reduce your carbohydrate intake to transition your body from burning glucose for its energy to using ketones from stored fats. By reducing your carb intake, your body will deplete its supplies of glycogen and glucose and start metabolizing stored fats to produce ketones. This puts your body into a state of ketosis.

Your body will stay in ketosis as long as you keep your carb intake low. The problem is that even overindulging in carbs for one day can kick your body out of ketosis and switch back to using glucose again.

When you are starting out on the keto diet, it is recommended that you keep your carb intake under 30 grams a day. Once you have safely established a state of ketosis, you may be able to stay somewhere between 25 and 50 grams a day, but you will have to play with it to see how your body reacts.

Carbs in English Muffins

English muffins do not have a lot of sugar in them, and a serving is one whole muffin. This includes both the top and the bottom. In addition, they do not normally have any unhealthy fats in them, which is why people see them as a healthy grain. 

However, one English muffin does contain 25 grams of carbs. If you are trying to stay keto, you will be close to your daily carb limit after eating just one English muffin.

Take a look at the carbs in various types of English muffins:

  • 100% whole wheat English muffin: 23 grams
  • Multigrain English muffin: 27 grams
  • Oat bran English muffin: 23 grams
  • 100% whole wheat with raisins: 25 grams
  • Sandwich size English muffin: 41 grams

The carb count varies among the different kinds of English muffins, but every kind has higher carbs that you want to consume on keto. The carbs come from starch, which is a complex carbohydrate that breaks down into long chains of glucose that your body can use for energy.

However, the keto diet is all about teaching your body not to use glucose for energy, but rather to use ketones produced from stored fats. If you take in carbs and increase the glucose in your body, it may stop producing ketones until it runs out of glucose again.

Nutritional Content in English Muffins

One whole English muffin contains the following nutrition:

Calories: 132
Fat: 1 gram
Sodium: 246 mg
Carbs: 25 grams
Fiber: 2 grams
Sugars: 2 grams
Protein: 5.1 grams
Now take a look at the following varieties of English muffins:

100% Whole Wheat English Muffin

Calories: 118
Fat: 1 gram
Sodium: 211 mg
Carbs: 23 grams
Fiber: 4 grams
Sugars: 5 grams
Protein: 5 grams

Multigrain English Muffin

Calories: 136
Fat: 1 gram
Sodium: 173 mg
Carbs: 27 grams
Fiber: 2 grams
Sugars: 5 grams
Protein: 5 grams

Oat Bran English Muffin

Calories: 137
Fat: 3 grams
Sodium: 205 mg
Carbs: 23 grams
Fiber: 3 grams
Sugars: 4 grams
Protein: 6 grams

100% Whole Wheat English Muffin With Raisins

Calories: 123
Fat: 1 gram
Sodium: 193 mg
Carbs: 25 grams
Fiber: 1 gram
Sugars: 7 grams
Protein: 8 grams

Sandwich Size English Muffin

Calories: 209
Fat: 2 grams
Sodium: 391 mg
Carbs: 41 grams
Fiber: 3 grams
Sugars: 3 grams
Protein: 8 grams

There are no significant amounts of vitamins or minerals in English muffins, and there is a small amount of protein. They are really made up of starch, and this can be bad for your keto diet.

How to Include English Muffins on Keto

If you feel as though you must have an English muffin, you can isolate the bottom layer, and eat it alone. This will yield about half the carbs, taking the total carbs to 12.5 grams.

Make sure that you do not spread jelly or jam on top, as this will further increase the carb count. You should have it plain or add whipped butter. You can opt for Oat Bran, as this has the lowest carb count.

Another option is to find a keto-friendly recipe to make your own keto English muffins. These recipes tend to use almond flour, which is lower in carbs, mixed with egg whites. It is delicious, and it will satisfy your bread cravings.

People sometimes have a hard time eliminating bread when they start keto. So, if you want to get into and stay in ketosis, it is best to eliminate foods that are usually sweet or have an all-purpose flour ingredient in the baking.

Alternatives to English Muffins

If you can avoid English muffins, you should substitute them for other foods. For example, in place of an English muffin bun for your burger, you can use a lettuce wrap.

In addition, you can make cauliflower bread. Cauliflower is mild in flavor, and it can be used in place of a number of starchy foods. You can grate and cook your cauliflower, and then mix it with an egg, cheese, and spices. It tastes good, and it is more nutritious than English muffins, with lower carbs.

Are English Muffins Healthier Than White Bread?

One slice of white bread contains 70 calories and 13 grams of carbs. People often think that English muffins are healthier, but if you eat one half of the English muffin, you will find that the carbs and calories are very similar.

Final Thoughts

When people start on the keto diet, they often look through lists to determine what foods they are allowed to eat. If you are in this position, you should learn what you can about different foods, their carb counts, and their nutritional makeup.

Unfortunately, it isn’t a good idea to select foods that have a moderately high carb count, even if you plan to limit your carbs to that food for the day. The problem is that there are sneaky carbs that creep into your diet, and when you eat a food such as an English muffin, you might accidentally go over your carb count and get kicked out of ketosis.

Rather than focusing on what you aren’t allowed to eat, take a look at all of the delicious foods that you can eat. There are many keto-friendly substitutes for foods that are high in carbs, and they will leave you feeling full for a longer time.

Your body has been using glucose for its energy for your entire life. Even though it can use ketones as a backup energy source, your body will choose glucose over ketones if it is given the choice. For this reason, it is important to be very strict about limiting your carb intake. If you are missing your morning English muffin, you can make a keto-friendly alternative with almond flour, egg whites, and a few other low-carb ingredients. The end result will only have six grams of total carbs, and you will satisfy your bread cravings.